8.9.19

A. Warm Up

3 Sets NFT

30sec Sorenson Hold 30sec Reverse Plank Bridge *Extended Reverse Plank Bridge for challenge 20sec Tuck L-Sit on Parallel bars *L-Sit for challenge 30′ Ostrich Walk

B. Strength

Frog Stance Deadlift

2121; 6,5,4,6,5;

*wave load – second set of 6 and 5 are heavier than the first set of 6 and 5

Example 6 – 100lbs 5 – 120lbs 4 – 140lbs 6 – 120lbs 5 – 140lbs

C. WOD

14 minute AMRAP

10 Dual KB Cleans 44/26 30m Dual KB Rack Carry 10 Kettlebell Bench Press 44/26 Row 15/12 Cals at Damper 10 *coaches challenge 53/35 and incline kettlebell bench press

**may scale to hang cleans and a barbell front Rack Carry

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